Panic attack: how does it originate and what to do about it?"

Psytalk_user
10/08/2024
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What is a panic attack?

A panic attack is a sudden attack of acute fear that is accompanied by a variety of physical symptoms. Most often people describe this condition as: "I'm going to die."

Panic attack - may include the following symptoms:

a sudden feeling of terror and anxiety;
a choking sensation with normal breathing;
palpitations;
Sweating, chills, dizziness, chest pain, or numbness in the extremities.

It is important to remember: a panic attack is a real condition that many people experience. It can happen in a variety of situations - on an airplane, in a cab, at an exam or even at home. In summer, such attacks occur more often due to heat and dehydration.

Ground rule: you don't die

Panic attacks often make a person feel like they are dying. But they're not. You don't die from panic attacks.

How does a panic attack occur?

A panic attack can be compared to a closed loop: the microphone picks up the sound, the speaker amplifies it, then the microphone picks up the amplified sound again, and so on in a circle. With panic attacks, something similar happens: the person becomes anxious because of his or her own anxiety, and this creates a vicious circle.

Here's how it goes:

Trigger: It is usually some physical sensation, such as a rapid heartbeat or difficulty breathing.
The thought of danger: The person begins to think that these symptoms are dangerous, for example, that it's a heart attack.
Trying to cope: The person tries to get rid of these sensations, which increases anxiety.
Deterioration: The brain releases more adrenaline, reinforcing the initial trigger and creating even more panic.

The core of a panic attack

Panic attack triggers happen to all people, but not everyone develops attacks. It's all about anxiety levels and paying attention to physical sensations. People with high levels of anxiety or those who experience high levels of stress are more susceptible to panic attacks.

Single attack and panic disorder.

Some people experience a panic attack once or twice in their lives and then forget about it. For others, however, these episodes may recur, becoming a panic disorder. The person begins to avoid situations in which he or she has had attacks, and even the thought of an attack can trigger a new one. This severely limits his daily life.

How do you deal with a panic attack?

If a panic attack has happened once and has not recurred, you can take no action. However, if they become regular, it is worth consulting with a psychologist on Psytalk.

Counseling helps a person learn how to cope with anxiety and get through panic episodes. One method includes:

Validation of anxiety-provoking beliefs using cognitive techniques.
Accommodating frightening situations in a safe environment without using defensive strategies.

A quick way to deal with a panic attack

If you don't have time for psychotherapy and a panic attack starts right away, you can quickly relieve an attack with physical activity. Do 30 push-ups, 30 squats, or do a few pull-ups. This will speed up your metabolism and lower your adrenaline levels.